Chicken breast exercise method chicken breast prevention
1. How to improve chicken breast exercise
1.Push each other with both hands.Elbow bend,Put your palms on the middle of your chest,Then breathe in,Push each other hard and hold for a period of time (5-8 seconds),Then exhale,Restore and relax.Repeat 10-15 times,There are 3 groups of practice.
2.Push the knees with both hands.Sitting,Cross your arms forward,Press on the knee of the opposite leg.Inhale immediately,Push the knees outward with both hands,And the two thighs are adducted to keep the knees still,Continue to fight for a period of time (5-8 seconds).Then exhale,Restore and relax.Repeat 10-15 times,There are 3 groups of practice.
3.Lift heavy objects with both hands.Hold and lift heavy objects (such as books, barbell plates, bricks, etc.) with the palms of your hands in front of your chest,After a short pause for 5-8 seconds, put the weight down again.Inhale as you lift it hard,Exhale while restoring,Repeat 10-15 times,There are 3 groups of practice.
4.Akimbo and chest.Press the back waist with both hands,At the same time, do the action of tightening the chest muscles with the chest,After a short pause for 5-8 seconds,Exhale again and do shoulder-opening movements,Relax your arms and chest muscles.Repeat 10-15 times,There are 4 groups of practice.
5.Squeeze with both hands.Objects of different widths should be selected for extrusion,So that the chest muscles can be fully trained.When squeezed,Both hands should face each other horizontally,It seems to put extrudates (such as tables,Hold both sides of the table) squeeze it narrowly,The squeezing action should last for 5-8 seconds,Inhale when you force,Exhale while restoring,Repeat 10-15 times,There are 4 groups of practice.
6.Wide distance push-ups.Stretch your arms on the ground,The distance between the palms is wider than the shoulder distance,Lean the shoulder blades forward slightly,Raised his head slightly,Look ahead.Then exhale,Elbow bend,Keep the torso straight,Slowly descend to the lowest position.Pause for 2 to 3 seconds.Then inhale,Straighten your arms hard,Chest straight up,Restored to a straight posture.Repeat 10-15 times,There are 4 groups of practice.
7.Recumbent wide grip press.Lie on your back on a stool,Keep your body steady,It looks like a chest and shoulders,Hold the bar with both palms facing up,The grip is greater than the width of the shoulder,Place the barbell bar on the chest nipple.Then inhale,Push up the barbell with both arms,Straight arms,Pause for 2 to 3 seconds.Then exhale,Slowly lower the barbell to restore.Repeat 10-12 times,There are 4 groups of practice.
8.Breast expansion lying prone.Lie on your back on a bench,Hold the tensioner with both hands,Palms facing each other,Straighten your arms and hold the instrument above your chest.Then inhale,Slowly pull the spring tensioner to the sides and down with the arms to the sides until the hands are slightly below the shoulders,Pause for 2 to 3 seconds.Then exhale,Restore slowly.Repeat 10-12 times,There are 4 groups of practice.
9.The standing tensioner clamps the chest.When pulling the chest clip,The direction of gravity should form an angle of 45 degrees from top to bottom (not less than 30 degrees).When holding the handle of the tensioner,The elbow should be slightly bent (the time angle is about 120 degrees, and the grip should be as loose as possible.Inhale immediately,With the power of the pectoralis major muscle contraction,Keep your elbows at this angle,Pull down until it is in front of the lower abdomen,At this time the pectoralis major muscles should feel completely tightened,Pause for 2 to 3 seconds.Then exhale again,The pectoralis major muscle group gradually resumes its elongation,Slowly restore upward.During the pulling action, the torso should be slightly forward with the chest, and the legs should be slightly bent.Practice with both arms alternately,Repeat 10-12 times,There are 4 groups of practice.
10.Twisted bird lying prone.Lying supine on a bench,Hold the bell in the palm of your hand,Straighten your arms and place the bell above your chest.Then exhale,Lower your arms to your sides at the same time,Bend your elbow slightly.When the arms fall to the sides,Rotate your arms externally,Flip the inside of the elbows up,Pull the outer part of the pectoral muscles more open,Pause for 2 to 3 seconds.Then inhale,Hold the bell and raise it like a tree with arms around,Until the arms are straight,Return to the ready position,Repeat 10-12 times,There are 4 groups of practice.
Second, how to distinguish different types of chicken breasts
Mainly the sternum elongates, bulges forward, and the lower rib cartilage on both sides sinks,Like the keel of a ship,In severe cases, the chest cavity is reduced.The ribs are separated from the sternum on the lateral X-ray,The space behind the sternum is extended.
②Spherical pigeon breast
The spherical pigeon breast is characterized by the bulge of the sternum stem, the junction of the sternum body and the adjacent costal cartilage.If there is a reduction in the sternal angle,Will cause the depression of 23 under the sternum,Make the 2nd to 5th cost cartilage bulge beside the breastbone.Spherical pigeon breasts are often accompanied by sternal ossification lines,Especially the early ossification of the junction between the stem and body of the sternum,It can be seen before the child is 3 or even 3 years old.And in general,99% of people, regardless of age,The junction between the stem and body of the sternum is open5.The ossification of the sternal stem and the body junction and the uplift of the sternum angle,This is called sternal angulation.
③One side chicken breast
Unilateral chicken breast is also called asymmetric chicken breast,Characterized by the protruding side of the chest wall,Sometimes it may be accompanied by a depression on the opposite side.Costal cartilage deformity plays an important role in this type,The position of the sternum is abnormal and not obvious.
Three, the treatment of chicken breast disease
1.Upper and lower sternal turnover with vascular pedicle
Same method of pectus excavatum surgery.
2.Pedicleless sternal turnover
The method is basically the same as that of pectus excavatum,It’s just that the ribs and costal cartilage of chicken breasts are longer,The third and fourth ribs and costal cartilage of chicken breasts are the longest,And the fifth rib is shorter,Special attention should be paid during surgery.
A median or transverse incision on the chest,Separate the pectoralis major on both sides,Revealing deformed chest muscles and costal cartilage on both sides,Cut off the rectus abdominis at the attachment point,Turn it down,Cut the rib periosteum,Removal of the excessively long part of the costal cartilage involved in the deformity,And shrink the long periosteum longitudinally,If the pectoral muscle deformity is severe, a transverse wedge osteotomy is also required.Flatten the breastbone,Then fix it with steel wire,Suture the pectoralis major and the rectus abdominis to the front of the breastbone.The results of the operation are very satisfactory.
When surgery to correct chicken breast deformity,Pay attention to whether the protruding sternum will compress the heart after surgery.Therefore, you must carefully study the chest X-ray and CT film before surgery.If there is no lung tissue between the sternum and the heart,The sternum may compress the heart after surgery,Properly raise the position of the breastbone during surgery.
4.Do exercises to correct chicken breasts
① Breathing up and down exercises,Stand with feet shoulder-width apart,Relax the body,Close your eyes slightly,Raise your arms slightly forward to the top of your head,Inhale at the same time,Stop for a while,Fall naturally with both arms,Accompanied by a deep exhale,Several times a day,10 minutes each time.
②Push-ups or hold dumbbells to do flat-lift exercises 3 to 4 times a day,10 minutes each time.
③Single parallel bars upturn tendons,Do it on an empty stomach every morning,But don’t be overworked.
④Jogging helps to enhance visceral activity,Expand breathing volume,Improve thoracic dysplasia.
Fourth, how to prevent and care for chicken breast disease
1. Mothers should pay attention to nutrition at the end of pregnancy.Eat more eggs,Animal liver and other foods containing vitamin D and protein,Often in the sun,And take vitamin D and calcium under the guidance of a doctor.
2. Newborn babies should be breastfed as much as possible.Because vitamin D and other nutrients in breast milk are easily absorbed.When a 4-month-old baby starts to add complementary food,Don’t focus on cereals,Otherwise it will affect the absorption of calcium salt in the diet.Foods containing more vitamin D such as eggs and liver should be gradually added.
3. Sun exposure is the most convenient, economical, safest and effective way to prevent rickets.After the baby’s full moon,The sun exposure time can be gradually increased.In normal weather,The vitamin D needs can be met by about 2 hours in the sun every day.Avoid direct sunlight in summer,Can play in the shade.Do not wear a hat or a mask through the glass,Otherwise, the goal of fighting rickets will not be achieved.
4. Taking medicine on time is also an essential preventive measure.Babies who are half a month old should take vitamin D and calcium under the guidance of a doctor.And regularly go to the health care unit for health checkups.